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Athlete Date Sort Location Workout Name Description Results
brock jones 05/20/2019 Keshequa High School Q4-W4 - Benchpress Benchmark #4 Determining 1-Rep Max Benchpress

Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.

Warm-Up
1 set X 10 reps @ comfortable weight

Work up in weight and do no more than 2 reps per weight.

When comfortable, use Mr. Valentino as your spotter to attempt your official max weight.		 165 lbs
Performed as RX
Gage Martin 05/20/2019 Keshequa High School Q4-W4 - Benchpress Benchmark #4 Determining 1-Rep Max Benchpress

Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.

Warm-Up
1 set X 10 reps @ comfortable weight

Work up in weight and do no more than 2 reps per weight.

When comfortable, use Mr. Valentino as your spotter to attempt your official max weight.		 65 lbs
Performed as RX
Summer Martin 05/20/2019 Keshequa High School Q4-W4 - Benchpress Benchmark #4 Determining 1-Rep Max Benchpress

Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.

Warm-Up
1 set X 10 reps @ comfortable weight

Work up in weight and do no more than 2 reps per weight.

When comfortable, use Mr. Valentino as your spotter to attempt your official max weight.		 45 pounds lbs
Performed as RX
Jocelyn Brick 05/20/2019 Keshequa High School Q4-W4 - Benchpress Benchmark #4 Determining 1-Rep Max Benchpress

Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.

Warm-Up
1 set X 10 reps @ comfortable weight

Work up in weight and do no more than 2 reps per weight.

When comfortable, use Mr. Valentino as your spotter to attempt your official max weight.		 55 lbs
Performed as RX
Jakob Chmil 05/20/2019 Keshequa High School Q4-W4 - Benchpress Benchmark #4 Determining 1-Rep Max Benchpress

Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.

Warm-Up
1 set X 10 reps @ comfortable weight

Work up in weight and do no more than 2 reps per weight.

When comfortable, use Mr. Valentino as your spotter to attempt your official max weight.		 135 lbs
Performed as RX
Makenna King 05/20/2019 Keshequa High School Q4-W4 - Benchpress Benchmark #4 Determining 1-Rep Max Benchpress

Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.

Warm-Up
1 set X 10 reps @ comfortable weight

Work up in weight and do no more than 2 reps per weight.

When comfortable, use Mr. Valentino as your spotter to attempt your official max weight.		 76 lbs
Performed as RX
Eric H 05/20/2019 Farm Fitness None Complete as many rounds & reps as possible in 12 minutes
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.		 8 rounds 8 reps
Performed as RX
Jada McQuarrie 05/20/2019 Keshequa High School Q4-W4 - Benchpress Benchmark #4 Determining 1-Rep Max Benchpress

Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.

Warm-Up
1 set X 10 reps @ comfortable weight

Work up in weight and do no more than 2 reps per weight.

When comfortable, use Mr. Valentino as your spotter to attempt your official max weight.		 45 lbs
Performed as RX
Chris Torrence 05/20/2019 Farm Fitness None Complete as many rounds & reps as possible in 12 minutes
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.		 08 rounds 05 reps
Performed as RX
Eli Hines 05/20/2019 Farm Fitness None Complete as many rounds & reps as possible in 12 minutes
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.		 8 rounds 5 reps
Performed as RX
Randy Hoover 05/20/2019 Black Hills CrossFit None Strength
Back Squat 55 @72.5%

Fitness
For Time:
20-16-12-8-4-8-12-16-20
Mountain Climbers
Overhead Walking Lunges (20/14)

Performance
For Time:
8-6-4-2-4-6-8
HSPU
Overhead Squats

Option 1: 115/75lbs
Option 2: Pushups x 2, 75/55

Competition
For Time:
10-8-6-4-2-4-6-8-10
HSPU
Overhead Squats 155/105lbs		 12m 32s
Performed as RX
Thomas Hackett 05/20/2019 Keshequa High School Q4-W4 - Benchpress Benchmark #4 Determining 1-Rep Max Benchpress

Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.

Warm-Up
1 set X 10 reps @ comfortable weight

Work up in weight and do no more than 2 reps per weight.

When comfortable, use Mr. Valentino as your spotter to attempt your official max weight.		 155 lbs
Performed as RX
Jonathan Schabruch 05/18/2019 Sheepdog CrossFit None A.
7X2 Bench Press

B.
For time:
45 thrusters (95/65)
45 toes-to-bars
45 cleans, (95/65)
45 pull-ups		 16m 15s
Performed as RX
Joshua Crews 05/18/2019 Sheepdog CrossFit None RUN 5KM / 3.3 MILES 27m 12s
Performed as RX
Gretchen P 05/18/2019 Sheepdog CrossFit None 3 rounds
21 pull-ups
21 right handed snatches
21 sit-ups
21 left handed snatches		 20m 00s
Performed as RX
Nyree Segui 05/17/2019 Premier Martial Arts/Grand River CrossFit 05/17/2019 Waterproof
21 15 9
Row Calories
Front Squats (95/65)

15 12 9
Toes to Bar
Hang Squat Cleans (95/65)

12 9 6
Barbell Facing Burpees
Thrusters (95/65)

Post time!
Scale as needed.		 20m 49s
Performed as RX
Jonathan Schabruch 05/17/2019 Sheepdog CrossFit None A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 5 reps @ 70%
Set 2 4 reps @ 75%
Set 3 3 reps @ 80%
Set 4 2 reps @ 85%
Set 5 1 rep @ 90%

Immediately followed by

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps

B.
Three sets for max reps/calories of:
60 seconds of Box Step-ups (50# DBs / 24" Box)
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Rowing (for calories)
Rest 90 seconds		 213 reps
Performed as RX
Scott Anderson 05/17/2019 Sheepdog CrossFit None 7 Rounds of:
7 Kipping Pullups
14 Burpees
21 Air Squats		 17m 04s
Performed as RX
Paul Greenhalgh 05/17/2019 Premier Martial Arts/Grand River CrossFit 05/17/2019 Waterproof
21 15 9
Row Calories
Front Squats (95/65)

15 12 9
Toes to Bar
Hang Squat Cleans (95/65)

12 9 6
Barbell Facing Burpees
Thrusters (95/65)

Post time!
Scale as needed.		 21m 10s
Performed as RX
Toni Smith 05/17/2019 Premier Martial Arts/Grand River CrossFit 05/17/2019 Waterproof
21 15 9
Row Calories
Front Squats (95/65)

15 12 9
Toes to Bar
Hang Squat Cleans (95/65)

12 9 6
Barbell Facing Burpees
Thrusters (95/65)

Post time!
Scale as needed.		 19m 52s
Performed as RX
Joey Schlaffer 05/17/2019 CrossFit 1525 05.17.19 3-6-9-12-15
Toes to Bar
DB Push Press 50/35#
Burpees		 9m 20s
Performed as RX
Laurie Hines 05/17/2019 Premier Martial Arts/Grand River CrossFit 05/17/2019 Waterproof
21 15 9
Row Calories
Front Squats (95/65)

15 12 9
Toes to Bar
Hang Squat Cleans (95/65)

12 9 6
Barbell Facing Burpees
Thrusters (95/65)

Post time!
Scale as needed.		 20m 12s
Workout Scaled
Seth Johnson 05/17/2019 Old City CrossFit 30 min AMRAP 50 Double unders
40 Air squats
30 KB Swings - 70/53
20 Pull ups
100m suitcase carry - 70/53		 3 rounds 65 reps
Workout Scaled
Kenny Shaevel 05/17/2019 Vintage CrossFit None Strict Press 2x10 (Warmup Sets)
then,
1 Rep every :90 for 12 Minutes As heavy as possible		 2x10: 45-55 lbs
8x1: 95-95-100-100-105-105-110f-105 lbs
Performed as RX
Kenny Shaevel 05/17/2019 Vintage CrossFit None 3 Rounds
12 Deadlift 225/155lbs
25 Handstand Walk
18/15 Calorie Row

Beginner: 135/85; :30 Handstand Hold
Intermediate: 185/125; 5 HS Walk Attempts or 15 Weight Shift/Shoulder Taps
Advanced: Rx		 10m 05s
Workout Scaled
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